WODs

Fri, Jul 5 2024

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (77 days ago)

Hotshots 19


(Time, Rx2)
6 Rounds For Time

30 Air Squats
19 Power Cleans RX=135/95 RX2=115/75
7 Strict Pull-Ups RX2= Pull-Ups
400 meter Run

This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

TodayAll Time

Jesse M21:20 3rds, rx
Tayler33:58 4rds, bpu, 75#
Cody WhDW 29:21; mod reps, 115#, pull ups
Nicole42:30 Rx2
Rach38:03 Rx2
Chase SDW 3rds
Justin C28:53 Rx
Kelby38:49 Rx
JesDW Rx2 95lbs - 5 rds
Brendan KDW Rx
Russell HDW Rx2 1/2 Reps
Chris Jo39:41 Rx
Braya41:28 35lbs - BPU
Brenda KDW 3 rds mods
Rachel Pe33:59 Rx2
Lezlee36:00 Rx2
Joshua ZDNF Rx2 5 rds
Katie S39:31 Bpu 63
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)